Step By Step Guide To Success
Welcome & Congratulations!
Welcome to and congratulations for stepping up to ‘The Next Level’. This programme is specifically designed for you to learn to change your lifestyle and physique forever.
Firstly, I want to say thank you for your trust and I look forward to working with you.
During your time with me you'll experience the top level of professional coaching.
I aim to help…
1. Eliminate Confusion
2. Provide a Step by Step Guide to Greatness
3. Achieve the Physique You've Always Wanted
4. And Provide a Clear Path to Success
We’ll help you take the guesswork out of Fat Loss so you can achieve the physique you've always wanted.
With my Method, you will learn and apply techniques to create an easy path to success forever.
I will commit and dive into every little detail, so don't hide anything, I will catch you out…
Here’s a quick intro video detailing what you can expect in the coming weeks.
So sit back, relax and enjoy the ride…
(What I really mean is… get your shit together, we are going to smash this!)
Weekly Training:Week 1
Let’s get into it!
So far you’ve put yourself in a position to succeed. Over the coming weeks we will build on this.
Each week I will be giving you easy to follow tasks to get you the result you’ve always wanted.
These tasks will vary in difficulty depending on where you struggle most, but in order to succeed I need you to focus on sticking to each tasks as closely as possible.
Sometimes you will think the tasks are too easy, but I assure you that jumping ahead will often result in you becoming overwhelmed and finding tasks harder than they should be.
So here are the tasks I want you to focus on in week 1 and a little about why they are so important…
Hydration - Drink 3L of water per day.
I want you to have a water bottle than you take with you everywhere. Either mark on the bottle or buy one that will allow you to drink a certain amount by specific times in the day. Aim to continually drink throughout the day.Water has so many functions in the body, as well as making up 70% of your body mass, so don’t underestimate the role that it plays in your day-to-day function.Here are only some of the ways that your body uses water:
- Your brain is 75% water
- Your lungs use water to carry oxygen and nutrients throughout your body
- Your blood is 83% water
- Your stomach uses water to convert food into energy
- Your kidney needs water for waste removal
- Your intestines use water to absorb nutrients
- Your bones are 22% water
- Your muscles are up to 75% water
As you can see, your level of hydration will have a major impact on the overall function of your body. If your level of hydration drops, the basic functions of your body may be compromised.
Cut all added sugar - This week we’re going to be getting rid of ADDED SUGARS in our diets!
There’s a HUGE difference between the natural sugars found in foods, and the added sugars that we put in our drinks and foods.
The scary thing is, these days sugar can sneak up on you with at least 60 different names, making them difficult to spot when scanning your labels.
In fact, here’s a great list with about 56 of them for you: www.healthline.com/nutrition/56-different-names-for-sugar
It’s recommended that we (as adults) limit our daily-added sugar intake to around 25 grams, or 6 teaspoons a day.
Your challenge this week is to avoid ANY added sugars to your diet! (this includes food AND drinks)
Fruit? It’s absolutely fine … it brings in a wide-variety of vitamins, minerals, and other micronutrients along with fiber.
But coffee or tea with sugar? SORRY!!!
If you absolutely, positively MUST add a little sweetness, I’d rather you go with these than sugar:
Raw Honey (go easy on this if you’re watching your weight because the calories add up fast) Stevia Coconut Sugar
Be sure this week to check all of your nutrition labels …. even on items you’d never imagine (like bread, crackers and other processed foods) because sugar is added to pretty much everything.
After only one week without added sugar, your body and brain will be thanking you!
Daily Warm Up Routine - Perform daily on the app.
In order to perform exercises to the best of your ability and through a full range of motion, it is imperative that you can move well. Performing this warm up routine will massive increase your performance, strength and decrease your chance of injury.
In ‘The Next Level’ we train SMART & HARD!
Let’s get off to a good start!
And remember, I’m here to help, my community is here to help. Don’t hesitate to ask anything via the app or on the facebook group.
That’s it from me.
Scott ‘all about the tasks’ Quinn
Weekly Training:Week 2
Congratulations on making it to Week 2!A couple of hard tasks to kick off in week one but you came out swinging and smashed it.The reason we are working on weekly tasks is to make sure its easier to build habits. Each week I want you to stack the new habit onto the previous one and build yourself a new lifestyle, and new you.So onto week 2…This week should really have a big impact on your fat loss journey.Only 2 tasks this week.
1.Weekly check-in sheet
You’ll be sent a weekly check in sheet that I’d like you to fill out and submit EVERY Thursday evening. This sheet will provide vital information on your weekly progress. What you’re doing well, what you’re struggling with. Not only for me, but also for you. It’s important to know this yourself going forward. Real change happens when you can highlight an issue and take action.
2.Protein, Fruit, & Veg ONLY
This ones a little harder if you like your carbs (I certainly do). I want you to cut out all carbs from your diet. Except fruit and veg of course. Your meals should all be based around the protein source and filled with veggies.This is not only great for weight loss as we are making it way easier to maintain a calorie deficit, it also helps you be a little more creative with food, and shows how satiating protein and veggies are.Ive provided a plan on your training app for you to have a look. The plan is not to follow 100%, but it should give you a good idea on what I expect.That’s all for this week.As usual check out the video below where I take you through these tasks…
Good luck!I’ll be here if you need me! Scott ‘carbaholic’ Quinn
Weekly Training:Week 3
Can you believe it. Great work so far, and well done on making it to Week 3!You’ve come so far in a short period of time. Taken on a lot of information and managed to create good habits.This week is no different!I’ve got 3 tasks for you this week. I’m pretty sure you’re not going to like at least one of them :P.These tasks are super important, not only for this particular week, but it will also show you the difference in energy levels throughout the day.I’ll put you out of your misery…Week 3 Tasks:
1.NO liquid calories (that’s the one you won’t like)
Yes, this means alcohol too! Liquid calories are a sure fire way to go over your calorie intake. So this week we are cutting it out.That means no milky coffees, no boozy cocktails, no sugary soda’s, not even pre-made protein shakes.Now there’s a few good reasons for this…
- Drinking calories is VERY un-satiating (it doesn’t fill you up for long), causing you to potentially get hungry sooner and overeat
- Alcohol causes very poor sleep quality which will result in under-recovery and dips in energy levels
- Sugary drinks throughout the day can cause peaks and troughs in your energy. This will make you crave sugary foods to get that fix
2. No coffee after 12pm (you thought that was stopping at no coffee didn’t you? I’m not that mean!)
I love coffee, its something I have been a little too reliant on occasionally. Through personal experience, I noticed that coffee later in the day can cause a really poor quality of sleep.Even if you get to sleep straight away (like me), the quality of sleep is not as good, I promise!Thus, resulting in a lack of energy and the constant reliance on the drug.
3. Pre-Bed Routine (set the scene)
It has been shown that having a pre-bed routine improves sleep quality. Your routine can be anything you like, but here’s an example…9pm - Brush teeth & set alarm9:05pm - make sure room is cool and dark9:10pm - Read book with bed light (1 chapter)9:30pm - light off and go to sleepI know this might seem trivial, but if you set yourself up for success, you’ll do exactly that!That’s a lot of information for this week so let’s leave it there.As always any questions just holler.Here’s me talking you through the tasks if you can’t be bothered reading…
Weekly Training:Week 4
We’ve had a lot of tasks thus far…And you’ve not only done well to keep up, but are getting great results week after week. You’ve immersed yourself in the process and the results speak for themselves. Well done!!!We are going into week 4 of your 90 daychallenge. This week we are keeping it pretty simple…I’d like you to focus on the habits you’ve created so far, and continue to implement these this week. We are on a run, and I’d like to see you maintain this pace! The next 2 things we are going to implement this week are as follows…
1. Book a catch up call (see link below)
- I’d like to chat about your progress so far. The high’s and lows, where you feel you’re really thriving and what you’re struggling with.
>>>>> https://bookings.gettimely.com/scottquinnfitnessunleashtheathlete/bb/book?location=272008&product=2996534%3ASV <<<<<2. 1x 20-30minute moderate intensity cardio session
- This can be any form of cardio. From a run, rowing machine, ski erg, bike anything you like. I’d like you to work between 64-76% of your maximum heart rate. If you have a smart watch then use maximum heart rate from this. Otherwise use this equation…
- 220-age
- 64% = (220-age) x 0.64 = … &
- 76% = (220-age) x 0.64 = …
- Your intensity can sit anywhere between these numbers.
I’m really happy with your results so far.The goal now is to maintain the habits you’ve create and turn it into a lifestyle change. Something that happens automatically without having to think about it.We will go through this in more detail on our coaching call.I threw in that cardio session for a bit of fun ;PHere’s the weekly video for more information…
Weekly Training:Week 5
Hopefully you’ve found the first 4 weeks enjoyable and not too difficult to implement.
That’s effectively my goal with this programme. To allow you to progress seamlessly through the weeks with maximum results!
I can tell you, from my end - It’s looking great!
This week We will focus on 1 thing in particular. Implementing this with have a profound effect on your sleep. Which in turn, will increase your fat loss result by up to 60%!!!
Sleep like we previously spoke about is the most important aspect of fat loss that’s often overlooked.
Now, its easy to say get more sleep.
Much harder to implement…
So this week we will focus on one thing that will help you get to sleep faster.
So many people before going to beg or even in bed, look at their phones.
They scroll through social media, read work emails, check their calendar for the next day, read the news.
I GUARANTEE you’ve done/currently do this.
There are a few things that this can have and effect on…
***BLUE LIGHT***
Scientists are just beginning to dig into all the effects cell phone use has on our health … including obesity, heart disease, brain changes, depression and more. But one thing they do know is that the blue light that comes from screens can seriously impact the quality and quantity of our sleep!
Put your phone (and tablets and TVs!) away for at least an hour before you go to bed, so your brain gets a break from the blue light, which can make you want to stay awake!
and,
***STRESS***
This is something we will go into in later weeks, but effectively your stress hormone ‘cortisol’ will increase with at night with potential stressful stimulus.
Thus, reducing your ability to wind down and get to sleep
The second thing I wanted to give you this week is an example meal plan.
I don’t need you to follow this exactly as it is…
The idea is to provide an example of scheduling your meals, the types of foods you should be eating and some tasty recipe ideas.
***Meal Plan***
Other than that, focus on continuing on from last week!
That’s all for today,
Scott ‘technophobe’ Quinn
Weekly Training:Week 6
Step target increase
Manage stress morning-50%
Daily power moves
Hey (NAME,)
Another week gone, another task ticked.
At this rate, you’ll have achieved your goal in no time!
This week we are going to focus on 3 things tasks that will massively increase your performance…
Number 1 - Calorie Target (-50%)
I bet you’ll be looking forward to that re-feed this week. After this week we go a little higher again. This week will be tough. There’s no doubt about it. Be ready to see some big changes this week!
As always these will be set on your macronutrient targets on trainerize.
This week you’ll need to focus on lean protein cuts (white fish, chicken breast, egg whites etc… and a high vegetable intake)
Number 2 - Increase your NEAT (non-exercise activity thermogenesis)
NEAT is the energy expenditure we have walking, standing, climbing stairs, fidgeting and maintaining and changing posture. Anything outside of formally planned or structured exercise falls under this category.
The easiest way to do this is by increasing your step count. I want you to increase your steps by 1,000 per day minimum.
This will have a big effect on the amount on energy you expend in a day. So rather than having to cut your calories, we are again increasing the amount of energy you are expending.
Number 3 - Manage your most stressful tasks in the morning
I told you we would get onto this eventually…
Stress can be a crippling factor when it comes to fat loss.
But we won’t let it!
I have a lot of clients in super high stress jobs. Managing this task will change your life.
Cortisol is the body’s stress hormone. You release this hormone in the morning, then as the day goes on your cortisol levels should continue to drop. Resulting in it being at its lowest close to bedtime.
Unfortunately, if theres anything that causes you to feel ‘stressed’ later in the day, your cortisol will spike making it harder to wind down and get to sleep.
You’ll know the feeling - when you’re trying your hardest to get to sleep but you are thinking about something else that you just can’t get out of your head.
Now a lot of the time you can’t help it.
However, you can manage your day to avoid stressful tasks run the afternoon.
So that is your task!
If theres anything coming up in your week you know will cause you stress, make sure you make it a priority task in the morning.
This will help you more than you realise.
Not only because it will help inhibit cortisol later in the day, but it will also increase productivity and ensure you’re dealing with hard stuff early rather than continuing to put them off (I can still be bad at this, but I know that when I deal with it early, I get way more done!).
Now because I’m ahead of the game - Below you’ll find a my ‘High Performance Daily Planner’ spreadsheet to help you manage you’re daily tasks more efficiently…
******HIGH PERFORMANCE DAILY PLANNER*****
So there you go. 3 tasks this week.
You’ve got this!!!
Here’s another quick video if you got bored half way through the email ;).
Scott ‘NEAT’ Quinn
Weekly Training:Week 7
Hey (NAME,)
What’s holding you back?
Are you scared of success?
Hey Name,Different type of task this week…We have focussed a lot on implementing new habits.Which I’m sure you’ll agree, has set you up for success.For me, positivity and implementation is key to success.Often we think of failure as something that we should forget about completely and are ashamed of. However, failure can be as much help to us as success. Sometime more…I’ve failed in a lot of things and often when I think back, theres always something to learn and take from the experience to help succeed in the future.So this week I want you to think about 3 things…>>>>>3 TASKS<<<<<
1.Whats held you back so far?
Is there anything that has stopped you from achieving better results? It could be anything, often for me its been self sabotage. I talk myself out succeeding, telling myself I can’t do it, I’ve not got the work ethic, or drive. So whats it for you?
2.Why has it held you back and why does it have such a strong effect over you?
Understanding the issue is the first stage to addressing it.
3. How can you turn this into a positive lesson going forward?
Every negative has a positive. It’s a case of finding and implementing it.I want you to write these down and send them to me via trainerize.Once you understand what it is thats inhibiting your progress, it can be addressed. I want you to really think about this and put down something meaningful.The task won’t work if the answer is wishy washy!You’ve signed up to this programme for a reason. Put the work in and you’ll see the rewards.>>>>>3 TASKS<<<<<Not my usual positive email haha, but this works!
That’s all from me,
Scott ‘sabotage’ Quinn
Weekly Training:Week 8
Hey (NAME,)
Often you get 8 weeks into a diet and all you can think about is your next meal.I know that’s what it was like for me the last time I properly dieted.Hopefully in this programme you don’t feel the same way.You see calories are important for fat loss, but what is often overlooked is the quality of those calories.That’s what I hope you’ve learned so far!So instead of worrying about how many calories you’re eating, we can focus on the quality of food and move on to other tasks that will not only help fat loss but all areas of your life.This week we are back to working on a couple of things…
1.Book a catch up call (LINK)
That time again when you get to see my ugly mug. Let’s catch up and go over what’s going well and what you’re struggling with.
2.Turn off notifications
This has completely changed my life. Productivity increases dramatically!!! I guarantee you’ve spent way to long scrolling through apps, messages etc… after seeing a notification comes up on your phone. STOP notifications at least between certain hours of the day top help keep you on track.
3.Increase Steps per week
Let’s get those steps up. I want you to increase your average step count by at least 1,000 steps per day.
4.Increase sun exposure
Like I’ve said before, stress can be a huge inhibitor of fat loss. Research shows increasing sun exposure will drastically reduce stress levels. You could have your lunch outside, get away from your desk once in a while, do a work call on the go. Something that gets you that much needed vitamin D.I want you to send a picture each day this week with your step count and a picture out in the sun ;).Everything this week will not only help you achieve better results with fat loss, but more importantly with your average health and well-being.Here’s a quick video of me explaining how much I love the sun (and more about your tasks ;)).>>>>>>VIDEO<<<<<
Let’s get after it this week!
Weekly Training:Week 9
Hey (NAME,)
I come bearing gifts!Well kind of…You might even start to like me again this week :P.I’m giving you back some CARBS!!! First though, let me take you through why carbs are important and explain their role in your diet…>>>>>ME TALKING AGAIN<<<<<The Role Of Carbohydrates: Carbohydrates are the bodies main source of fuel (energy).The rise in blood glucose following the ingestion of carbohydrates triggers the release of insulin whilst simultaneously reducing the secretion of glucagon .Insulin also stimulates muscle protein synthesis (MPS) - which is vital in muscle hypertrophy.One of the myths surrounding insulin is that a high carbohydrate diet will lead to chronically elevated insulin levels.Another misconception is that insulin is required by your body to gain fat. This is not true - your body can store fat even when insulin levels are low.Interesting ae?I bet you didn’t really think about this.Most people think…CARBS = BADThis is generally due to hyper-palatable foods being packed with carbs (and fats) being super calorie dense.So heres your tasks this week…
1.Include carbohydrates in one meal per day (preferably post workout or dinner)
Here is a list of carbohydrates that you can choose from;
- Brown Rice
- Basmati Rice
- Long grain rice
- Gluten Free Pasta
- Gluten Free Bread
- Rice Noodles
- Sweet Potato
- White Potato
There are obviously a lot more and if theres something that pops into mind that is a good source I’m happy for you to switch out.Carbs should be a staple in most people’s diet’s, and this is something we will work towards.Remember, this is a stepping stone to success. We have worked each week in order for you to get to this point.Enjoy!
2.Let’s get your sweat on (x2 cardio/conditioning per week)
Please don’t hate me again ;)I giveth and taketh away.I want another 30minute cardio session. This one can be either HIIT (high intensity interval training), or MISS (moderate intensity interval training). Or even a more weight based conditioning session.I’ve added a session each week to your new programme. You can do this, or make up your own.Lucky for those extra carbs ae ;).>>>>>ME TALKING AGAIN<<<<<I think you’ve heard enough from me,Peace out
Scott ‘carboholic’ Quinn
P.S - As always any questions just give me a holler…
Weekly Training:Week 10
Hey (NAME,)
- Reduce Social Media/ Screentime/ set times on phone/ dating apps
Hello my friend, We had a big week last week. Hopefully you’re still happy with the extra carbs ;).Anyway, let’s get straight into the thick of it…A few months ago I got a notification on my phone. First time I’d ever noticed this (which is part of the problem).“Your average daily screen time is 4h, 36minutes for last week” This really got me thinking…I would talk about how little time I had in a day, yet I was on my phone for an average of nearly 5 hours per day. I was completely gobsmacked! So much unnecessary wasted time. So I thought about why I was on my phone so much.It all came down to the usual suspects…Instagram, facebook, youtube, messages, dating apps (not so much that one for me), etc.And in all honesty I HATE social media. If it wasn’t so important to my business I would delete it completely! What I did do, was delete the apps from my phone. This stopped me from scrolling aimlessly throughout the day.I don’t lose anywhere near as much time anymore.My point is, even when you don’t particularly enjoy using these apps.It’s too easy to scroll aimlessly and lose so much time.So on that note, your task for this week is to…
- DELETE any social media platforms,
- Dating apps,
- Youtube
- Notifications (which you should have done already :P)
Basically anything that takes up valuable time in your day.As a result of this, your second task is to…
- Reduce your average screen time by at least 1hour on average per day.
This will not only free up way more time but will also help keep your brain more active and stimulated in other areas that are more important.You’ll get work finished quicker, you’ll get to the gym, you’ll have more time for YOU!>>>>>FREE UP MORE TIME<<<<<This might seen a little much, but I GUARANTEE success will follow.Okay - you’ve heard enough from me,
Scott ‘hates the social’ Quinn
Weekly Training:Week 11
Hey (NAME,)
1. Increase Step Target - Reassess goals (goal Sheet)
Normally by this point in dieting it starts to become a bit of a struggle…Getting leaner, more tired, hungry all the time. Hopefully for you, this is not the case. Hopefully it hasn’t seemed too much like a diet? But it has been, and regardless you’ll probably have a little of what we call ‘DIET FATIGUE’ Now like I said, hopefully you don’t feel it too much. Regardless, we will need to take a DIET BREAK soon.I bet that sounds good :P. But we will talk more about that in the coming weeks…For now, Back to the tasks! This week we will be increasing your steps again. Last time I promise… ;)
2.Increase step by 1,000 more on average per day.
One big last push before we take the diet break. Is that it you ask? Well theres one more thing. Below you’ll find a link to a goal sheet. Up until now we have been focussed on your initial goal. Along the way, goals can often change. Whether that’s because you’ve achieved your original goal or along the way you’ve changed what you initial goal is.So I want to know what your next set of goals are…>>>>> GOAL SHEET <<<<<Regular goal setting can be the difference between getting results and maintaining these results long term. As humans, we strive to be better! To continually improve. So let’s do it together. Now is the time to re-assess and keep pushing. Don’t settle for where you are at the moment, push for greatness. Once we figure out what your NEW AND IMPROVED goals are, we can develop a new plan. Let’s do this! Scott ‘loves a new goal’ Quinn
Weekly Training:Week 12
Hey (NAME,)
- Reinforce progress
- book call for last week
- Diet break
A congratulations are in order.You’ve successfully created a lifestyle that not only gets your results, but keeps them forever!You done this by making small changes each week and compounding them together to create a new and improved YOU!But it doesn’t stop here.Far from it - now we look to continue to improve and succeed.From lasts weeks tasks you should have created new goals for the next 90 days. Which we will go over together.This brings us on to your tasks this week…
- Book a DISCOVERY CALL using the link below to reassess your goals and set up a strategy and action plan.
Its important to continue to push yourself and not get comfortable with where you are. Being too comfortable often results in regression.
You’ve worked hard to achieve success, we want to continue to reach for more! Now onto the exciting task ;) As I mentioned previously, dieting over a long period of time can take its toll. Your energy levels will be slightly down, your hormones will start to effect your hunger, hair, skin and nails etc… and your results will likely start to slow down. In order to combat this we will be focussing on having what is known as a ‘DIET BREAK’ Yep, you heard me. We will be having a break from your diet. This will help re-set your hormones, improve your energy and training performance and make you feel 100% again. A ‘diet break’ refers to a planned period of 7–14 days, where we increase calorie intake and loosen the counting restrictions we place on ourselves. They help break up the monotony of a diet and make adherence easier. When you have a lot of fat to lose, it can be very tough to stay motivated for months on end. This week I want you to log all of your food intake on my fitness pal and send me an email with screenshots of your food at the end of the week. From there we will go through the changes to your diet to get you back to maintenance. So this week is your last week dieting for a minimum of 14 days. Let’s hit it hard this week!!!Below you’ll find a link to my special guide on using ‘My Fitness Pal’ Let’s do this!
Scott ‘always on a diet break’ Quinn